5 Mindfulness Exercises for Better Sleep

May 13, 2017
One of the basic mindfulness exercises consists in paying attention to your breathing and listening to the sounds around you. This can help you to fall asleep better and enjoy a restful night of sleep.

Mindfulness is a technique that has started to become integrated with medicine and western psychology in recent years.

It’s used for reducing stress, increasing self-awareness, and reducing symptoms caused by stress. This includes both physical and psychological effects.

Also Read: 5 Strategies to Say Goodbye to Stress and Anxiety

All of this happens through some simple exercises. These help you pay attention to your consciousness. They also help to make the most of every moment through interest, curiosity, and acceptance.

Among the benefits of mindfulness, you find that you can sleep better. This is because it allows you to optimize the quality of sleep for adults that suffer from certain kinds of moderate sleep disorders.

By using mindfulness, you establish a program that modifies your previous bedtime routines. With this, you achieve better sleep.

A woman sleeping deeply.

Overall, it’s important to learn how to take time for yourself.

There are people who always live stressed out. For them to find five minutes per day to connect with their inner selves can be difficult.

However, investing 10, 15 or 20 minutes per day in your own well-being isn’t a lot, considering the benefits. Keep this in mind and put it in practice for your daily routine.

It’s time to make mindfulness important. After all, it’s all about adopting the right attitude.

This encourages paying attention the the present without judging it. It also allows compassion towards yourself and others.

You only achieve this if you can see what is happening inside of yourself and in your environment.

Keep reading to learn more!

1. Breathing is key

A woman meditating on the beach.

Learning to breathe properly is one of the keys to reaching mindfulness.

Also Read: Yoga Changed the Posture and Life of this Woman

To do this, look up some breathing techniques.

You’ll see how to practice five minutes of deep or complete breathing can make a big difference. It gives you better quality of sleep when you compare what you had before and what you have now.

2. Do what helps you feel good

It’s important to know yourself well. You should know how to make yourself feel better and completely relaxed.

This includes everything from listening to a song, watching a video, closing your eyes, remembering a happy memory, taking a walk, or exercising.

We can do a lot to distract ourselves, and we don’t need to invest a lot of time in doing so.

We simply need enough distraction to give us a new perspective on our feelings. This is enough for you to relax.

3. Learn a body awareness exercise

This woman is practicing mindfulness in a class setting.

With this easy exercise, you’ll come into contact with your body just as it is. This means without judgment. There will be no rejecting uncomfortable sensations or obsessive attachment to what you like.

This exercise is also called a body scan. To do it, you need to sit in a comfortable position. After that, follow these steps:

  • Keep your back straight. However, you can do this laying down too.
  • Close your eyes and pay attention to your breathing.
  • Scan your body to see what it’s feeling.

4. Mindfulness exercise for the morning

This exercise can help you start the day stress-free. First, find a quiet place to sit. This means turning off the TV so you can be in silence. You should also put your phone somewhere far from you. Don’t get distracted.

When you sit down to eat, try to focus on the flavors, the smells, and the texture of the food or drink you eat. Feel them!

This way, you will be paying attention to the present. You’ll see the difference. Be mindful from the morning and it’ll be a great help.

5. Pay attention to the sounds around you right now

This woman is practicing mindfulness in the forest.

This consists of consciously paying attention to the sounds that are happening around you. Try to keep listening.

Hear them just as they are. Don’t try to identify them or judge them as being either pleasant or annoying. Don’t analyze them.

Listen to the sounds without effort. Let go of your other external perceptions.

When noticing a distraction, see what it is that captures your attention. Then, return to listening to the sounds again.

We highly recommend using a breathing technique right now. It’s an excellent exercise that comes from mindfulness.

Main image courtesy of © wikiHow.com

  • Vásquez-Dextre Edgar R. Mindfulness: Conceptos generales, psicoterapia y aplicaciones clínicas. Rev Neuropsiquiatr  [Internet]. 2016  Ene [citado  2019  Feb  27] ;  79( 1 ): 42-51. Disponible en: http://www.scielo.org.pe/scielo.php?script=sci_arttext&;pid=S0034-85972016000100006&lng=es.
  • Moñivas A, Garcia-Diex G, García De Silva R. Mindfulness (Atención plena): Concepto y teoría. Portularia Revista de Trabajo Social. 2012; 12: 83-89.
  • Pérez M, Botella L. Conciencia plena (mindfulness) y psicoterapia: Concepto, evaluación y aplicaciones clínicas. Revista de Psicoterapia. 2006; 17 (66-67):77-120.
  • Black D. Hot Topics: A 40-years publishing history of mindfulness. Mindfulness Research Monthly. 2010;1(5): 1-2.